CrossFit Nyack

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Workout of the Day For Monday, September 22, 2014

Warm Up

Foam Roll

Animal Flow

Strength / Skill

Handstand Push Up Practice

20 Mins.

WOD

Climbing Ladder for 10 Mins:

1 Strict Pull Up, 2 HR Pushups

2 Strict Pull Ups, 4 HR Pushups

3 Strict Pull Ups, 6 HR Pushups

…..and so on………


					

Workout of the Day For Saturday, September 20, 2014

Warm Up

Coach’s Choice

WOD

4 Rounds:

50 Meter Prowler Push (5 – 10 Meter Shuttles)

20 Mountain Climbers (both legs = 1)

50 Meter Hill Sprint /  Jog Down

30 Abmat Situps

50 Meter Bear Crawl (5 -10 Meter Shuttles)

40 Single Unders

50 Meter Forward KB Farmers Walk Down (return walking backwards) (16K/24K)

Happy Belated and Happy Pre Birthdays to James and Abe

James Lynch turned 25 ( the same age as me ;-) this past Wednesday

and Abe turns 36 years young Saturday the 20th.

Wishing these two guys a great Happy Birthday….we love having you part of the Nyack Fitness team

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